Tuesday 16/05/2023
“Reject the lure of comfort’s soft embrace; it is the call of discomfort that fuels transformation.”
FitneSS
Tuesday
16/05/2023
Ring Muscle Ups:
- Aim for 5-10 negative ring muscle ups. Rest as needed between reps. Maintain a false grip throughout the transition.
Barbell Bench Press:
- 3 sets based on your 3RM from last week:
1. Set 1: 5 reps @ 70%.
2. Set 2: 5 reps @ 80%.
3. Set 3: Max reps @ 90%.
- If fatigued or struggling, use 5% less than your 3RM.
Endurance:
- 1-mile repeatability test:
- Run 1 mile for 2 rounds.
- Rest 1 minute between rounds.
- This serves as a running benchmark for new participants.
Competition
Tuesday
16/05/2023
Wrist/Shoulder Preparation:
1. Reverse Push-Ups on Wrists: Do 8-10 reps with knees supported.
2. False Grip Passive Hang: Hold for 5-15 seconds with ring turnout.
Ring Muscle Ups:
- Aim for 5-10 negative ring muscle ups. Rest as needed between reps. Maintain a false grip throughout the transition.
Barbell Bench Press:
- 3 sets based on your 3RM from last week:
1. Set 1: 5 reps @ 70%.
2. Set 2: 5 reps @ 80%.
3. Set 3: Max reps @ 90%.
- If fatigued or struggling, use 5% less than your 3RM.
Max Strict False Grip Lean Away Pull-Ups:
- Do max reps until 8/10 RPE. Leave 1-2 reps in the tank with control.
8-Minute AMRAP for Quality:
- Rotate through these exercises for 8 minutes:
1. Seated Elbow on Knee DB External Rotations: 10-12 reps/side @ 2020 tempo.
2. Banded Pull-Aparts (palms up): 12-15 reps.
3. Reverse DB Wrist Curls: 10-12 reps
Endurance:
- 1-mile repeatability test:
1. Run 1 mile for 3 rounds.
2. Rest 1 minute between rounds.
- This serves as a running benchmark for new participants.
